Awareness of carbohydrate consumption is significant for people who have diabetes because carbs increase blood sugar. People with diabetes learn to count and control carbs to maintain a consistent blood sugar level. To standardize carbohydrate choices for simplified carb counting, one carb choice is considered equal to about 15 g of carbohydrates, according to "Krause's Food and Nutrition Therapy" by L. Kathleen Mahan and Sylvia Escott-Stump.
Starches
A typical slice of bread, half of an English muffin, a quarter of a bagel, half of a hot dog or hamburger bun, a small tortilla and a small pancake equal one carb choice each as listed by Exchange Lists for Meal Planning by the American Dietetic Association and the American Diabetes Association. Crackers and cereal have varying amounts of carbohydrate, but come in boxes with labels that state the carbohydrate content.
Fruits
Fruit juices tend to raise blood sugar faster than whole fruits. Exchange Lists for Meal Planning explains ½ cup of canned fruit or most fruit juices, ¼ cup of dried fruit or one whole, small, fresh piece fruit equal one carb choice each. Grape juice and cranberry juice are an exception because they are more concentrated; 1/3 cup of these juices equal a carb choice.
Milk
Regardless of the fat content, 1 cup of milk, soymilk or buttermilk is one carb choice. Six oz. of yogurt, ½ cup of evaporated milk and 1/3 cup of milk powder are also one carb choice. According to Exchange Lists for Meal Planning, milk only contains 12 g of carbohydrate per cup, but this still counts as one carb choice.
Vegetables
Most vegetables do not contain a significant amount of carbohydrates unless eaten in large quantities. Nevertheless, ½ cup of cooked corn, peas, potatoes and winter squash each count as one carb choice. Three cups of raw vegetables or 1½ cups of cooked vegetables, other than those listed previously, are also one carb choice if eaten at the same time. Otherwise, vegetables are free foods, meaning that they contain 5 g or less of carbohydrates per serving.
Meat and Fat
Meat and fat do not contain any carbohydrates alone. However, some sauces or gravies will add carbohydrates to these food groups.
References
- "Krause's Food and Nutrition Therapy"; L. Kathleen Mahan and Sylvia Escott-Stump; 2008
- "Exchange Lists for Meal Planning"; American Dietetic Association and American Diabetes Association; 2003
